High-Protein Butternut Squash Soup

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A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly. This recipe is part of my high-fibre high-protein meals series.

This is a high-protein butternut squash soup that’s creamy without cream, velvety smooth, and full of nourishing ingredients. Roasting the squash, onion, carrots, and garlic first gives it that sweet, caramelized depth (you know, the kind that tastes like fall in a spoon). The best part? We sneak in a solid dose of protein using low-fat cottage cheese and Parmesan (no, it doesn’t taste like cheese dip, promise).

It’s naturally gluten-free, low in calories, and super filling. Bonus points for being blender-friendly and great for batch cooking. Perfect for those who want a protein-packed soup that doesn’t feel like “gym food.”

You can use this high-protein soup recipe template with other veggies. Just add cottage cheese and Parmesan cheese when blending for an instant protein boost. PS. I serve it with high-protein bread for a complete and satiating meal!

Macros per serving without toast: 320 calories, 18 grams protein, 38 grams carbs, 5 grams fibre, 12 grams fat. If you add a slice of high-protein toast, you can boost by additional 10 grams of protein and more fibre.

👩‍🍳 You might also like these high-protein recipes: lemon chicken orzo soup or chicken lentil soup, or for something sweeter, try my high-protein banana bread, protein overnight oats, or baked oats with chia seeds and berries. Check out these protein-packed lunches and high-protein breakfast ideas.

What You’ll Need

Here is what you’ll need for this high-protein soup recipe. Find the full measurements in the recipe card below.

Butternut squash: sweet, nutty, and creamy once blended. Swap butternut squash for another pumpkin or sweet potato.
Onion & carrot: add depth and natural sweetness.
Garlic: roasted to mellow perfection.
Low-fat cottage cheese: adds creaminess and boosts protein.
Parmesan cheese: for umami, saltiness, and richness.
Chicken stock: adds savory backbone; use veggie stock to keep it vegetarian.
Plus, olive oil, salt & pepper – the essentials. Add a pinch of chili flakes for heat!
Optional lemon juice: brightens everything, I almost always add a little at the end
For garnish: green onion for fresh bite at the end and pumpkin seeds (pepitas) for texture, crunch, and extra fiber and protein.
To Serve: High-protein bread like Herman Brot — not required, but highly recommended for a more satiating meal and extra protein and fiber.

How To Make High Protein Butternut Squash Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make protein-packed butternut squash soup.

Preheat oven to 200°C / 395°F.
Chop squash, onion, and carrot. Toss with olive oil, salt, and pepper.
Roast veggies and garlic (still in peel) for 20–25 minutes.
Squeeze garlic from skins and add all veggies to blender or pot.
Add cottage cheese, Parmesan, stock, and blend until smooth.
Taste and add lemon juice if you like it zingy.
Serve with pepitas and green onions on top. Add toast on the side.

Watch The Video

Recipe Tips

Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
Vegan Option: Use dairy-free cottage cheese (yes, it’s a thing) and nutritional yeast instead of Parmesan.
Meal Prep Win: Double the batch and portion out lunches for the week.

Serving Suggestions

This soup is a meal on its own, but I love it with a slice (or two) of toasted high-protein bread. You can also top it with extra Parmesan, a swirl of Greek yogurt, or even crispy chickpeas. Perfect for lunch, light dinner, or a starter for a cozy meal.

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A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly. Find step-by-step photos and more recipe tips above.

Preheat oven to 200°C / 395°F.
Peel and cube the butternut squash. Slice the onion and carrot.
Toss squash, onion, carrot, and garlic cloves with olive oil, salt, and pepper.
Spread on a baking tray in a single layer. Roast for 20–25 minutes until golden and soft.
Squeeze garlic out of skins and add everything to a high-speed blender or pot.
Add cottage cheese, Parmesan, and chicken stock. Blend until smooth. Use an immersion blender if using a pot.
Taste and add lemon juice if you want more brightness.
Serve hot, topped with pumpkin seeds and green onions. Add toasted high-protein bread on the side if desired.

Can I use a different cheese instead of cottage cheese? Yes! Greek yogurt or even cream cheese works, but cottage cheese gives the best protein-to-calorie ratio.
Can I make this vegan? Absolutely. Use plant-based or dairy-free (yes, it’s a thing) cottage cheese and swap Parmesan for nutritional yeast. The protein amount will change, of course.
Can I make it spicy? Yep — add a pinch of chili flakes before blending or drizzle with chili oil when serving. A little mild curry powder will give it a different spice vibe.
How much protein per serving? Each bowl comes in around 15–18 grams (TO BE CONFIRMED) of protein, depending on your exact cheese and bread combo. Not bad for soup, right?
Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
Meal Prep Win: Double the batch and portion out lunches for the week.

Keywords: High Protein Butternut Squash Soup, High Protein Pumpkin Soup, Butternut Squash With Cottage Cheese, Vegetable Cottage Cheese Soup

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